CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
400m Run or 2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Presses
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Windmills
Split Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk (Build to a heavy single for the day, possible 1RM attempts)
Or…
Push Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk (Build to a heavy single for the day, possible 1RM attempts)
ZPress (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Z Press (Seated press in L-Sit)
10 Ring Face Pulls
16 DB Rows (8 each side)
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds)
Minute 1 – 25m Shuttle Runs
Minute 2 – Alternating DB or KB Push Press
Minute 3 – Hollow Rock w/Flutter
*20 Second Transition After Each Round
*Level 2 – Hollow Rock/Hold
*Level 1 – Tuck Hold
Buy-Out
Shoulder/Lat Accessory:
4×8 Prone Bench Row
4×8 Incline DB Bench
4×8 Ring Pull-ups
Core Accessory:
3×10 Banded CandleSticks
Additional Conditioning Work
5x18m/15w Calories Assault Bike (1:1 Rest)